threshold progressions

• Cycling
• 1h 14mTime
• 71Stress
• 0.76Intensity
• 30Popularity

About this workout

This workout focuses on threshold progressions with two 7-minute efforts at 80% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. It's an essential session for honing your aerobic threshold and pushing into that supra-threshold territory, setting you up for strong performances when the pace heats up.

Workout structure

• 4 min @ 40% (40w) 80 rpm
• 2 min @ 77% (77w) 75 rpm
• 2 min @ 65% (65w) 90 rpm
• 1 min @ 75% (75w) 80 rpm
• 15 sec @ 100% (100w) 70 rpm
• 45 sec @ 60% (60w) 100 rpm
• 1 min @ 40% (40w) 90 rpm
• 4 min @ 100% (100w) 80 rpm
• 3 min @ 40% (40w) 90 rpm
• 4 min @ 100% (100w) 90 rpm
• 3 min @ 40% (40w) 100 rpm
• 4 min @ 100% (100w) 90 rpm
• 3 min @ 50% (50w) 95 rpm
• 5 min @ 49% (49w) 90-100 rpm
• 5 min @ 73% (73w) 90 rpm
• 2X
  • 7 min @ 80% (80w) 80 rpm
  • 5 min @ 69% (69w) 90 rpm
• 3 min @ 75% (75w) 100 rpm
• 5 min @ 40% (40w) 95 rpm